Thursday, 14 February 2019

Interested in joining our March Elements group? Sign up here to reserve a spot.


CrossFit Kids for 10-15 year olds. Every Tuesday and Thursday at 415pm. Sign up here to join!


Part A:
E90 seconds for 8 Rounds
2 x Snatch Pull + Power Snatch + Hang Power Snatch up to 85%*

*Completing six total movements each 90 seconds (Snatch Pull +PS+HPS, break, Snatch Pull+PS+HPS, rest)

Part B:
Open 13.1
AMRAP 17 mins
40 Burpees
30 Snatches (75/45#)
30 Burpees
30 Snatches (135/75#)
20 Burpees
30 Snatches (165/100#)
10 Burpees
Max Snatches (210/120#)*

*Snatches can be power, muscle, squat, or split

40 burpees
30 Hang Snatch (45/35)
30 Burpee
30 Snatch (75/55)
20 Burpee
30 Snatch (105/75)
10 Burpee
Max Snatch (135/95)


Today’s Part A is a sneaky way of getting technique work, moving something heavy, and making sure you’re nice and warm for Part B. Think of Part B as the focus today and Part A is the warm-up piece to get you there.

Part B is a re-test of an Open workout and this is, by far, my favorite Open workout. These two movements are difficult by themselves and to put them together makes it even more challenging. 17 minutes goes much, much faster than you think.


Circuit Fit (630a/630p/730p)
Part A:

With a partner, sharing the work however you decide. One works while one rests.
AMRAP 20 mins
12 Pull Ups
16 TTB
20 Wall Balls

Part B:
AMRAP 7 mins
20 Russian KBS (1.5/1)
20 AB Mat Sit Ups